85% of max explosive weight or power lifting weight?

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    jacques Secret

    its off the regular power lifting max weight because if we used the weight that we could explosively lift it wouldnt have the same effect as the regular weight lifting weight

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    Manuel Leonhartsberger

    Hi Jakob!

    (sry for my poor english)
    I'm beginning the Jump Manual programm.
    As i see your programm i got many questions.

    My question to the strength exercise day:

    There are SEVEN exercises (->workout is longer than a hour).
    I think that's extreme but on the other hand it's only one strength workout per week.
    The exercises mostly activate different muscle groups, but of course some exercises targets same muscles.
    And if i fatigue near every musclefibre in the last set, it will result in total fatigue in the last exercises.
    And of course you know that's NOT good for explosive motions!
    For an example in the first strength day:

                                  
    SQUAT: mostly: quads
                 less: M.semimembranosus, M. semitendinosus, glutes
                                                                
    CALFRAISES: M. gastrocnemius

    DEADLIFT: mostly: Glutes, M.semimembranosus, M. semitendinosus, lower back muscles
                     less: quads

    HAMCURLS (I prefer GLUTE-HAM RAISE cause it's multijoint)
                      mostly: M. biceps femoris, M.semimembranosus, M. semitendinosus

    LUNGES (i prefer bulg. SPLIT SQUATS)
                      mostly: quads, glutes, M.semimembranosus, M. semitendinosus    At laetest here're extrem the fmuscles burnd out extremly.

    HANGCLEANS: all muscles   Why should i do an absolute explosive exercise to the end? The would do hangcleans at the beginning.

    HIPFLEXORS to the end is ok i think.

    My argument:

    Maybe i should do all this exercises as superset. So every burnout set is on the end of the workout.
    And the muscles get longer pause, so the ATP resources can load up till 90%. I read the you should do pause 4-5 minutes.
    And i would change the ranking of the exercises. Here's my choice:
    Every S&E rep as a single (~5 seconds rest between reps, 1-2 minutes rest between sets)

                          Example:  1 Set (3-6):                                 HANGCLEANS
                                          1 Strength & Explosion Set (2-8): SQUATS (80-85%)
                                          1 Strength & Explosion Set (2-8): DEADLIFTS (80-85%)
                                          1 Strength & Explosion Set (2-8): CALFRAISES (80-85%)
                                          1 Strength & Explosion Set (2-8): GLUTE-HAM RAISES (80-85%)
                                          1 Strength & Explosion Set (2-6): LUNGES (80-85%)
                                          1 Strength & Explosion Set (2-8): KNEE DRIVES (80-85%)
                                         
                                          1 Set (3-6):                                 HANGCLEANS
                                          1 Strength & Explosion Set (2-6): SQUATS (85-90%)
                                          1 Strength & Explosion Set (2-6): DEADLIFTS (85-90%)
                                          1 Strength & Explosion Set (2-6): CALFRAISES (85-90%)
                                          1 Strength & Explosion Set (2-6): GLUTE-HAM RAISES (85-90%)
                                          1 Strength & Explosion Set (2-6): LUNGES (85-90%)
                                          1 Strength & Explosion Set (2-6): KNEE DRIVES (85-90%)

                                          1 Set (3-6):                                 HANGCLEANS
                                          1 Strength & Explosion Set (2-4): SQUATS (90-95%)
                                          1 Strength & Explosion Set (2-4): DEADLIFTS (90-95%)
                                          1 Strength & Explosion Set (2-4): CALFRAISES (90-95%)
                                          1 Strength & Explosion Set (2-4): GLUTE-HAM RAISES (90-95%)
                                          1 Strength & Explosion Set (2-4): LUNGES (90-95%)
                                          1 Strength & Explosion Set (2-4): KNEE DRIVES (90-95%)
                                          ----------------------------------------------------------------------------------------------

                                          1 slow Set (max.8 or failure): SQUATS (80%)
                                          1 slow Set (max.8 or failure): DEADLIFTS (80%)
                                          1 slow Set (max.8 or failure): CALFRAISES (80%)
                                          1 slow Set (max.8 or failure): GLUTE-HAM RAISES (80%)
                                          1 slow Set (max.8 or failure): LUNGES (80%)
                                          1 slow Set (max.8 or failure): KNEE DRIVES (80%)
                                          ----------------------------------------------------------------------------------------------

                                          3 slow drop Sets (till failure): SQUATS (80-50%)
                                          3 slow drop Sets (till failure): DEADLIFTS (80-50%)
                                          3 slow drop Sets (till failure): CALFRAISES (80-50%)
                                          3 slow drop Sets (till failure): GLUTE-HAM RAISES (80-50%)
                                          3 slow dropSets (till failure): LUNGES (80-50%)
                                          3 slow drop Sets (till failure): KNEE DRIVES (80-50%)

                                          I think that 5th burnout set should NOT be done every week. Maybe every 2nd week. Instead of the burnout set a PR-set after the strenght & explosion sets.
                                          What do you think about this modified workout. What do you think is ok to change and what is not ok and what isn't important.
                                          I hope you can help me soon.


    With kind regards!

    Manuel Leonhartsberger (austria)
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    Jacob Hiller

    Please come to a coaching session so we can talk about this in detail.  In short this setup can work... I'm having many people use the "finishers" only after all exercises are done, as well as other setups based on the individual. 

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    SHEPAT AHMED

    what are the finishers????

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